Best Upper Back Workout

Furthermore, a thick mid and upper back with a strong ability to retract and depress is crucial to safely moving big weights on the big three exercises – squat, deadlift, and bench press. Rather than neglect the mid and upper back until physical therapy becomes necessary, check out some of my favorite exercises to help build a denser back and improve posture. But first

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✓ Moving Blackburns
The moving blackburns series is useful as a warm up, builds scapular stability, and helps teach good movement patterns. It's important to not just wave the arms around but to attempt to move the scapulae in concert with the arms.

✓ Pull-Aparts
Pull-aparts are a welcome staple in the powerlifting world. They're simple, they require negligible equipment, very weak people can do them properly, and they make for an outstanding active rest exercise.

✓ The "No Money"
I usually lump this as a pull-apart variation, but it deserves special attention as an all-around great exercise. It works to help bring the shoulder blades back and down, stretch tight pecs and anterior delts, and fire up the external rotators of the cuff. These are one of the absolute best bang-for-buck postural exercises.

✓ Chain Y-T-Ls
I love using short strands of 5/8-inch chain for rotator cuff work because they provide a double whammy – resistance and dynamic stability. By swinging the chains up with just enough speed to make them unweight at the top, they force the user to "stick" them at the top until they stop sloshing around. This is something dumbbells and bands can't provide, and the brief isometric pause that ensues is fantastic for building endurance.

✓ A-Triangle
The A-triangle was my solution to getting more scapular depression in athletes who have a tough time moving out of the shrugged and protracted position. With conventional pull-apart exercise, it's sometimes easy to cheat when the user finds it difficult to pull the shoulder blades back and down.
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